Iindlela ezili-11 zokuyekisa iminqweno yokutya okungenampilo kunye neSwekile

Umxholo

• 1. Sela amanzi
• 2. Yitya iiprotheni ezingakumbi
• 3. Mka Kude Kumnqweno
• 4. Cwangcisa isidlo sakho
• 5. Kunqande Ukulamba Kakhulu
• 6. Ukulwa noxinzelelo
• 7. Thatha iSpinatshi
• 8. Lala ngokwaneleyo
• 9. Yitya ukutya okufanelekileyo
• 10. Sukuya kwiSuphamakethi ulambile
• 11. Ziqhelise ukuTya okuNengqondo
• Umgca wezantsi
• Izityalo njengoNyango: I-DIY Herbal Tea yokuNqanda iiShukela

Iminqweno yokutya lolona tshaba lubi lomtyholi.

Le yiminqweno enamandla okanye engalawulekiyo yokutya okuthile, eyomeleleyo kunendlala yesiqhelo.

Iindidi zokutya ezinqwenelwa ngabantu ziyahluka kakhulu, kodwa ezi zihlala zisenziwa ukutya okungenamsoco okuphezulu kwiswekile.

Iminqweno sesinye sezona zizathu ziphambili zokuba kutheni abantu benengxaki yokunciphisa umzimba kwaye bayigcine.

Nazi iindlela ezili-11 ezilula zokuthintela okanye zokumisa ukutya okungenampilo kunye nokunqwenela ukutya okuneswekile.

1. Sela amanzi

Ukunxanelwa kuhlala kuphazanyiswa yindlala okanye kukutya.

Ukuba uziva unomdla okhawulezileyo wokutya okuthile, zama ukusela iglasi enkulu yamanzi kwaye ulinde imizuzu embalwa. Unokufumanisa ukuba umnqweno uyaphela, kuba umzimba wakho wawunxaniwe nje.

Ngapha koko, ukusela amanzi amaninzi kunokuba nezibonelelo ezininzi zempilo. Kubantu abaphakathi kunye nabadala, ukusela amanzi ngaphambi kokutya kunokunciphisa ukutya kunye nokunceda ukunciphisa umzimba (,,).

Amanzi okusela ngaphambi kokutya anokunciphisa inkanuko kunye nokutya, kunye nokunceda ukunciphisa umzimba.

2. Yitya iiprotheni ezingakumbi

Ukutya iiprotheyini okuninzi kunokunciphisa ukutya kwakho kwaye kukugcine ekutyeni kakhulu.

Iyanciphisa iminqweno, kwaye ikuncede uzive ugcwele kwaye wanelisekile ixesha elide ().

Olunye uphononongo lwamantombazana akwishumi elivisayo atyebileyo kubonise ukuba ukutya isidlo sakusasa esineproteyini kunciphise iminqweno ().

Olunye uphononongo kumadoda atyebileyo abonisa ukuba ukonyuka kokutya iiprotheyini ukuya kwi-25% yeekhalori kunciphise iminqweno nge-60%. Ukongeza, umnqweno wokutya ebusuku wancitshiswa nge-50% ().

Ukunyusa ukungena kwiprotein kunganciphisa umnqweno ukuya kuthi ga kwi-60% kunye nokusika umnqweno wokutya okulula ebusuku nge-50%.

3. Mka Kude Kumnqweno

Xa uziva unqwenela, zama ukuzikhupha kuyo.

Umzekelo, ungathatha uhambo olukhawulezileyo okanye ishawa ukuze ingqondo yakho iye kwenye into. Ukutshintsha kwengcinga kunye nokusingqongileyo kunokunceda ukunqanda umnqweno.

Olunye uphononongo luye lwabonisa ukuba ukuhlafuna itshungama kunganceda ukunciphisa ukutya kunye nokunqwenela (,).

Zama ukuzikhupha kwinkanuko ngokuhlafuna itshungama, ukuhambahamba okanye ukuhlamba.

4. Cwangcisa isidlo sakho

Ukuba kunokwenzeka, zama ukucwangcisa ukutya kwakho kosuku okanye lweveki ezayo.

Ngokusazi into oza kuyitya, uyawususa umbandela wokungaqiniseki nokungaqiniseki.

Ukuba awunakucinga ngento oza kuyitya kwesi sidlo silandelayo, uya kuba nesilingo esincinci kwaye ungabi namathuba okuba neminqweno.

Ukucwangcisela ukutya kwakho usuku okanye iveki ezayo kuphelisa ukuzithemba kunye nokungaqiniseki, zombini ezinokubangela iminqweno.

5. Kunqande Ukulamba Kakhulu

Indlala sesinye sezona sizathu siphambili sokuba sibe neminqweno.

Ukuthintela ukulamba kakhulu, kunokuba ngumbono olungileyo ukutya rhoqo kwaye ube nokutya okukutya okusempilweni kufutshane.

Ngokuzilungiselela, kunye nokuphepha ixesha elide lendlala, unokukwazi ukuthintela umnqweno wokungabonakali kwaphela.

Indlala sisizathu esikhulu sokunqwenela. Kuphephe ukulamba kakhulu ngokuhlala ulungile okukutya okusempilweni.

6. Ukulwa noxinzelelo

Uxinzelelo lunokubangela umnqweno wokutya kunye nefuthe ekuziphatheni okutya, ngakumbi kubafazi (,,).

Abasetyhini abaphantsi koxinzelelo babonakalisiwe ukuba batya kakhulu iikhalori kunye namava okunqwenela ngakumbi kunabafazi abangaxinzekanga ().

Ngaphaya koko, uxinzelelo lonyusa amanqanaba egazi e-cortisol, ihomoni enokukwenza ukuba utyebe, ngakumbi kwindawo yesisu (,).

Zama ukunciphisa uxinzelelo kwimeko-bume yakho ngokucwangcisa kwangaphambili, ukucamngca kunye nokuthoba isantya ngokubanzi.

Ukuba phantsi koxinzelelo kunokubangela inkanuko, ukutya kunye nokuzuza ubunzima, ngakumbi kubafazi.

7. Thatha iSpinatshi

Isipinatshi esikhutshiweyo sisongezelelo "esitsha" kwintengiso, esenziwe ngamagqabi esipinatshi.

Inceda ukulibaziseka kokucolwa kwamanqatha, okunyusa amanqanaba amahomoni anciphisa ukutya kunye nendlala, njenge-GLP-1.

Izifundo zibonisa ukuba ukuthatha i-3.7-5 yeegram zesipinatshi esikhupha ukutya kunye nokutya kunokunciphisa ukutya kunye nokunqwenela iiyure ezininzi (,,,).

Olunye uphononongo lwabafazi abatyebe kakhulu lubonise ukuba iigram ezi-5 zesipinatshi esikhutshiweyo ngemini kunciphise iminqweno yetshokholethi kunye nokutya okuneswekile eninzi ngokubetha okungama-87-95% ().

Ukukhutshwa kwesipinatshi kulibazisa ukwetyiswa kwamanqatha kunye nokwandisa amanqanaba amahomoni anokunciphisa ukutya kunye neminqweno.

8. Lala ngokwaneleyo

Umdla wakho wokutya uchaphazeleka ikakhulu zihomoni eziguquguqukayo imini yonke.

Ukungalali kakuhle kuphazamisa ukuhla, kwaye kunokukhokelela kummiselo wokutya ongalunganga kunye neminqweno eyomeleleyo (,).

Izifundo ziyayixhasa le nto, zibonisa ukuba abantu abangalaliyo ukuya kuthi ga kwiipesenti ezingama-55 kunokwenzeka ukuba batyebe, xa kuthelekiswa nabantu abalala ngokwaneleyo ().

Ngesi sizathu, ukulala ngokwaneleyo kunokuba yenye yeendlela ezinamandla zokuthintela umnqweno ekuboniseni.

Ukulala kungaphazamisa ukuhla okuqhelekileyo kwihormone yesondlo, okukhokelela kwiminqweno kunye nolawulo lokutya olungalunganga.

9. Yitya ukutya okufanelekileyo

Indlala kunye nokunqongophala kwezondlo eziphambili kunokubangela inkanuko ethile.

Ke ngoko, kubalulekile ukuba utye ukutya okufanelekileyo ngexesha lokutya. Ngale ndlela, umzimba wakho ufumana izakhamzimba ezifunekayo kwaye awuyi kulamba kakhulu emva kokutya.

Ukuba ufumanisa ukuba ufuna ukutya okulula phakathi kokutya, qiniseka ukuba yinto esempilweni. Fikelela kukutya okupheleleyo, okufana neziqhamo, amandongomane, imifuno okanye iimbewu.

Ukutya ukutya okufanelekileyo kunceda ukuthintela indlala kunye nokunqwenela, ngelixa uqinisekisa ukuba umzimba wakho ufumana izakhamzimba ezifunekayo.

10. Sukuya kwiSuphamakethi ulambile

Iivenkile zokutya mhlawumbi zezona ndawo zibi kakhulu xa ulambile okanye unqwenela.

Okokuqala, bakunika ukufikelela ngokulula kuko nakuphi na ukutya onokucinga ngako. Okwesibini, iivenkile ezinkulu zihlala zibeka okona kutya kungafunekiyo kwinqanaba lemehlo.

Eyona ndlela yokuthintela iminqweno ukuba ingenzeki evenkileni kukuthenga kuphela xa usandula kutya. Ungaze - uye evenkileni ulambile.

Ukutya ngaphambi kokuba uye evenkileni kunceda ukunciphisa umngcipheko wokunqwenela okungafunekiyo kunye nokuthenga okungxamisekileyo.

11. Ziqhelise ukuTya okuNengqondo

Ukutya ngengqondo kukuziqhelanisa nokucinga, uhlobo lokucamngca, ngokunxulumene nokutya kunye nokutya.

Ikufundisa ukuba uhlakulele ulwazi malunga nendlela otya ngayo, iimvakalelo, indlala, iminqweno kunye neemvakalelo zomzimba (,).

Ukutya ngengqondo kukufundisa ukwahlula phakathi kweminqweno kunye nendlala yokoqobo. Kuyanceda ukuba ukhethe impendulo yakho, endaweni yokwenza ngokungacingi okanye ngokungxama ().

Ukutya ngengqondo kubandakanya ukubakho ngelixa usitya, ukunciphisa isantya kunye nokuhlafuna kakuhle. Kukwabalulekile ukunqanda ukuphazamiseka, njengeTV okanye i-smartphone yakho.

Isifundo esinye seeveki ezi-6 kubantu abatya kakhulu bafumanisa ukuba ukutya ngengqondo kunciphisa ukutya iziqendu ukusuka kwi-4 ukuya kwi-1.5 ngeveki. Ikwanciphisile ubukrakra binge nganye ().

Ukutya ngengqondo kungokufunda ukuqonda umahluko phakathi kweminqweno kunye nendlala yokwenene, ukukunceda ukhethe impendulo yakho.

Umgca wezantsi

Iminqweno ixhaphake kakhulu. Ngapha koko, ngaphezulu kwama-50% abantu bafumana iminqweno rhoqo ().

Badlala indima enkulu ekuzuzeni ubunzima, ukuba likhoboka lokutya kunye nokuzinkcinkca ngotywala ().

Ukwazi iminqweno yakho kunye nezinto ezibangela ukuba kube lula ukuziphepha. Ikwenza ukuba kube lula kakhulu ukutya okunempilo kunye nokunciphisa umzimba.

Ukulandela iingcebiso ezikolu luhlu, njengokutya iiprotheyini ezininzi, ukucwangcisa ukutya kwakho, kunye nokuziqhelanisa nengqondo, kunokukuvumela ukuba ulawule ixesha elizayo xa unqwenela ukuthatha.

Izityalo njengoNyango: I-DIY Herbal Tea yokuNqanda iiShukela